26 November 2018
Warm-up: 3 Rounds: Block Run, 10x 4 Count(1-2-3-4) Mountain Climbers, 15x Jumping Air Squat.
Strength: Back Rack Reverse Lunge 5×10 (5 Right then 5 Left). Slightly heavier than last week.
Stamina (don’t post on board): 4 Rounds, not for time: 50m Single arm KB overhead walking lunge (25m/arm), 20x Box step up with sandbag on back, 25x GHD sit up.
WOD: 2 Rounds for time:
- 8x Power Snatch (95/65)
- 8x Overhead Squat (95/65)
- 80 Double Unders
- 400m Run to Branard Street
- 6x Squat Snatch
- 6x Overhead Squat
- 60 Double Unders
*Rest 2:00 Between Rounds
*2nd round increase weight to 145/95
Cool Down: 4 Sets: 15 GHD Sit-ups, Rest Between Sets